Learning about the 5 Tibetans
When I first heard of the 5 Tibetans, I was thinking I’d hear about 5 people from Tibet on some profound lesson of life. Then I found out that it’s really an ancient ritual practice that preceded yoga and the body movements we now associate with yoga. This practice is more than 2500 years old! Something that persists through the ages like that has to have some merit, right?
At my meditation teacher training, we would arrive at 7:30 to do about two hours of yoga. It wasn’t yoga like we think of in western culture. It was yoga where we’d listen to a yogi, hear different lessons while sitting on our yoga mats, and then eventually use pranayma (breathing exercises) to center ourselves and move in rhythm with the breath. Then we might practice different body movements that complimented the ideas and lessons our yogi had shared.
We practiced different types: kundalini yoga (if you don’t know what that is, check the link), chanting, and more. (I will have to write about that experience, too. It was pretty eye-opening as I’d never practiced that type of yoga before.) But there was a practice we did that was completely different than all the yoga I’d ever practiced: The 5 Tibetans. Before my training, I’d never heard of it.
Since first learning about the 5 Tibetans, I have heard them called the “fountain of youth” exercises because of their ability to increase vitality. This practice is said to have great health benefits that are quite restorative for the body. They balance you out, give you lots of energy and help your body and mind to stay young and flexible!
Since I’ve been practicing them, I love the way I feel incredibly energized in the mornings. I’m not much of a morning person, but after 10 minutes of this practice, I feel like I can go out and run a marathon! (Not really…I’ve never done that, but you get the idea.)
A Brief History…
From what I learned about the 5 Tibetans, is that no one really knows exactly when or exactly where it came from (though it is a Far Eastern tradition, attributed to the Tibetans), nor does anyone know who transmitted its knowledge from one generation to the next when it first came to be.
What we do know is that monks of past millennia have practiced these movements to aid in their spiritual journey. The movements are designed to open the heart, mind and body by opening all its energy centers.
Chakras
These energy centers are called chakras. We all have seven of these energy centers and when they are all opened and vibrating freely, we can reach our own form of enlightenment. Whether we “believe” in them or not is irrelevant: they are a part of us that align with certain meridians of our bodies.
Doing the 5 Tibetans is considered a spiritual practice because of the nature of how you’re working with body/mind/spirit energy. In fact, as I do these movements, I like to light a candle, and occasionally put on a meditative-type of chant music. Otherwise, I do them in meditative silence.
The 5 Tibetans movements
The 5 Tibetans are comprised of five total movements. You perform each movement 21 times. Beginners should start at 5-7 repetitions of each movement, and add two repetitions per week until reaching 21. It can take a few months to work up to 21 repetitions. Do not do more than 21 repetitions of each exercise in one day as it can cause imbalance.
You want to increase these exercises very slowly. You’re working with real energy here and the movements can be difficult at first. Still, you can feel how invigorating they are, even after the first time!
It’s best to do these on some type of yoga mat or rug. You’ll be on your hands and knees for many of the exercises and having a comfortable place in which to do them makes everything a little easier.
Don’t forget about your breathing! Breathing in sync with the movements is really important. Not only do they help you to do the exercises correctly, but breathing in at the right time helps the particular muscle group you’re working on. Furthermore, it makes you aware of your breathing. As soon as you do that, it becomes a meditation.
When to do the 5 Tibetans
These are best done in the morning, before you start your day. Ideally, these are done before going into meditation. I have yet to do these before meditation in the mornings. My habit of “RPM” (rise, pee, meditate) is so ingrained that I am reluctant to change that.
You can play around and experiment with what works best for you and your needs.
Some Legalities
I have to share the obligatory legalities about this practice: I’m not on “official” yoga instructor. Do these at your own risk. Educate yourself about them and/or seek out a qualified person to help you. I just wanted to share something that I’ve incorporated into my own spiritual practice that I find quite grounding and powerful. I’ve included some resources to help you at the bottom of this post.
Also, if you have been inactive or consider yourself to be “out of shape,” start out with the first three Tibetans, and then build in the next two when you get more comfortable with the exercises.
The First Tibetan – Spinning
Spread out your arms into a T. Your left hand is facing up, and the right hand palm is down. Move clockwise and spin around (think whirling dervish) until you have reached the predetermined number of repetitions. For example, when I first started out, I just did seven repetitions. As you spin, inhale and exhale mindfully.
When you’re finished, focus on one point, put your hands on your hips and spread your feet hip-width apart. Breathe in through the nose and out through the mouth, pursing your lips into a tight O as you breathe out to create resistance (it’s almost like you’re going to whistle). Do this for two breaths. You’ll end each Tibetan movement with this breathing position.
Notes about this particular movement:
If you are not used to spinning around, you will likely be quite dizzy. This is completely normal. Just make sure you’re in a place where you will be able to catch yourself to prevent falling. Over time, the equilibrium (the “vestibular apparatus”) parts of your ears will learn to adjust and you won’t feel dizzy. By the time I was on 11 repetitions, I found it much easier to do this Tibetan exercise and not feel dizzy.
The Second Tibetan – Prone and Upward Staff
Lay down on your mat or rug. Put your hands at your sides with palms down, or underneath the buttocks to help stabilize the body as you move. Extend your legs and flex the feet. Take a deep breath in through the nose, and lift the head and legs at the same time. Bring the legs up just past 90 degrees, with the toes pointed. Exhale and release.
As soon as your head and feet touch the floor, begin again, inhaling as you move the head and legs up, and then exhaling as you release. Do this for the predetermined number of repetitions.
Stand up, move your feet hip width apart and put your hands on your hips. Breathe in through the nose, and out through the mouth, like you’re going to whistle. Do this for two breaths.
The Third Tibetan – Camel and Rabbit Pose
For the starting position, kneel on the floor with your knees hip width apart. Curl your toes under your feet and place your hands just under the buttocks to support your body. The head is down toward the chest.
Inhale deeply, gently bending back (while keeping the lower body still) as far as you can, with the head rolling back. Use the hands to support your upper body by pressing on the upper thighs. Exhale and return to the starting position.
Do this for the predetermined number of repetitions. End by standing up, and breathing in and out for two breaths.
The Fourth Tibetan – Staff to Upward Plank
For the starting position, sit on your mat or rug with your back straight. Extend your legs out in front of you with the feet hip width apart. Place the hands on the ground beside each hip with palms down. The head is down toward the chest. (This is staff pose.) For this exercise, the heels of your feet will not move, nor will your hands.
Take a deep breath in and as you do, lift the trunk of the body until it is parallel with the floor. The legs and arms will be perpendicular. Gently led the head fall back.
Exhale and bring the body back to the starting position, trying not to completely “sit” back on the mat, but letting the body hover ever so slightly. That is one repetition. Inhale and lift the body again to begin another repetition.
When finished, stand with feet hip-width apart, hands on hips and do two breaths.
The Fifth Tibetan – Upward Dog to Downward Dog
Place hands out in front of you on your rug or mat, extend the feet behind you and curl the toes. Lift your body so that just the hands and toes are touching the mat. Your back and head are arched – the upward dog pose.
Inhale and lift the trunk of the body up, keeping hands and feet in the same spot. You will now be in what looks like a “triangle,” also known as downward dog.
Exhale and return to the starting position. This is one repetition. Do this for the predetermined number of repetitions. With the exception of your hands and feet, your body does not touch the rug or mat for the duration of this exercise movement.
When finished, stand and breathe in and out for two breaths. Remember to breathe in through the nose and out through the mouth, with lips pursed together like you’re going to whistle.
Ending the Exercises
When you have finished each movement with the number of repetitions you need to do, lay down on your rug or mat in “corpse” pose: you’re laying down while facing up toward the sky. Your legs are relaxed and the feet fall out naturally. Hands are palm up, but curled naturally. Close your eyes and try not to move any part of your body for a few minutes afterwards. Just let yourself breathe.
If you try these, I’d love to know how it goes for you!
First of all, thank you for sharing the different poses and photos on how to do each. I admit I am the type of person who needs to see visials so this helped me tremendously to understand the different poses and hope to try this very soon now. That said, also understand though about life getting in the way and pushing certain deadlines back. I still have my girls home for another week here so until they return to school full-time for the year ahead I am most definitely on a more relaxed schedule that I am not wanting to try to have work and spending time with them be a competition. I figure all will eventually work out and will get back on track. At least this has always been the way in the fall for me the past few years. So, I say do what you can now and the rest will fall into place shortly as you do have more time to give to this. Hugs and happy Monday now xoxo <3
Sweet Janine – and THANK YOU for the awesome person that you are!! The different poses in picture format helped me, so I thought I’d pass that on. However, it’s not always easy to look at “selfies,” even if they are for a specific purpose. That is NOT my forte. Haha. And life. Yes. I’m in the throes of meeting accountants, filing to create an LLC, and all these things I had no idea about until I’m finding them out – if that makes sense. I hear you about work and spending time with family. I’m always looking to balance these things. But, as you say, things do fall into place eventually. haha. Sending you big hugs and I hope you’re having a fabulous week/week-end. xoxo
Thanks Cynthia. Like Janine, the photos help a lot. I’ve heard of the 5 Tibetans, but never done them. Maybe I’ll try. 🙂
Brad – you know, I’ve never done a lot of yoga as we think of it here in the west. I’d never heard of these until my certification training for meditation. But I have discovered and been pleasantly surprised at how these make me feel in the mornings. I have come to really enjoy the energy boost and balancing power they have. Let me know if you give them a go-around. 🙂
Lil Sis, I could maybe do all five of those…sort of…kind of….a facsimile at least. 🙂 Did you forget how old your brother is? lol
It was nice to see you in those poses. It helps when the time comes to try them. Great shots my Lil Sis. You look fit and at peace, always a nice place to be.
Gotta run…things to do and tails to chase.
Hugs from smoky Olympia
Big Bro! I could totally see it except there might be chickens and quail running around…and you might have to whirl them all around. HAHA. Just kidding. You’re young Big Bro. And you’re a kid at heart, which is what keeps you young! I’m trying to stay fit as I round my fourth decade…and always looking for that peace. 🙂 Thank you, truly, for all your thoughts and encouragement. Hugs from Cackalack.
I do a combo of stretching, yoga, and core stuff in the am. It’s good to have routines that help us start our day in a good way.
Brad – that sounds like a rejuvenating and relaxing way to start the day. 🙂 I’ve been adding a couple little routines here and there and wow…the morning becomes this wow factor now…and I’m not really a “morning” person. lol
Hi dearest Cynthia.. At last I am doing the rounds and my catch ups.. I had not heard of these 5 steps, but I know my daughter does Yoga and although I am not sure which kind.. Will ask her if she has heard of this one..
It looks really energising.. And I can see why it also can feel freeing ..
Loved your direction to the photos.. With clear instruction.. I will give some of them a try, but promise not to over do it… The problem with me these days is getting back up off the floor. LOL once down.. 🙂
I guess that is why I enjoy Spring Forest Qui Gong.. As I get to stand in one place sort of.. while bending and moving energy.. This was the Spring Forest Master I followed back in the 90’s and hope you enjoy this interview with Chunyi Lin.. https://youtu.be/WB5i4MMCHo4. I know my own healing took place via using this energy which is similar to Yogo as our hearts open to joy and peace along with the breath…
Its a wonderful process when we understand we are all energy.. And that Love heals when we open our hearts.
I so enjoyed this post Cynthia.. Love and Warm Hugs my friend. <3
Sue <3
Sweet Sue! So not surprising to learn that your daughter does yoga. It sounds like she’s had a great influence from people like…her amazing mum! I hadn’t heard of the 5 Tibetans until my meditation training class, but I’ve been doing it ever since. The mornings are a completely different thing now, especially as I’ve added doing abyhanga, too (sesame oil massage). WOWZA! I so look forward to this time, even though I’m in my meditation space now for 1.5 hours. Hehe. But yes…I feel wonderfully energized and ready to start the day. It carries over to so many other things, too: my body processes are more routine, more mental clarity, more feeling in touch with my inner-knowing…it’s all so amazing. I can only imagine what decades of practice will bring…
Your daughter will probably know about the 5T’s as I’ve heard them called the “pre-cursor to yoga.” She will be a great guide in getting you started slowly and help you to ease into it.
It was a little out of my comfort zone to include pictures of myself, but I figure if I’m going to walk my talk, I’d better be willing to be in front of a camera to share. lol.
I will check out that link you sent…Spring Forest Qi Gong…that sounds heavenly. Just heavenly. I love learning about all these things!
More and more, I’m feeling like there is this ancient knowing and energy we humans have lost touch with, and if we can reconnect to ourselves, to the divine, to the silence, doors will be unlocked that we cannot even fathom. I know you’re farther along this wonderful journey and have indeed made your way past some of those doors, and they’ll continue to open for you, revealing many things for you have paved the way to see…
And the energy…yes! I am continually awed. And it makes me smile how all this “spirit science” gets us closer to regular science. Physicists already say how when you get down to the smallest particles, beyond the atom, beyond the parts that make up an atom, it’s all just energy. Wavelengths of energy. And so, if we know that everything comes down to energy, well…you can just imagine…
Hehe.
So good to hear from you. I want to make it over to your garden blog to see about your garden harvests…the harvest moon will be full Sept. 24…looking forward to that! 🙂 Sending you big hugs! xoxo (and I’ll respond to your other comment a little later today..gotta run for the moment)
Oh my, the sesame oil massage wow that brought back memories for me… I used to massage myself daily with it in the shower.. My husband would curse about the smell.. Lol… I remember Deepak Chopra on his tapes I used to religiously listen too in his Mind Body Connection recommended using it.. 🙂 Idid it religiously for a long long time.. 🙂
Now what I regularly do is Salt baths ..
And yes its all about ENERGY.. All of it..
🙂
Life is a journey of discovery… And I am never ending a day without I learn and discover something new, but which links all that I have come to understand together… Its a wonderful journey dearest Cynthia.. Wonderful.. And I cannot tell you how much pleasure seeing your own journey unfolding before my eyes makes me so happy to witness it..
Love and Blessings.. <3 <3 <3 🙏
Sue – OF COURSE you’ve done this. I’m smiling over here because I’m not surprised. Hehe. It might be me, but I don’t notice a smell afterwards, but one of the videos I saw said, “use the same towel for this, because the smell is hard to get out.” I thought, ya know, I don’t notice the smell! Hehe. Perhaps I’m using a smell-less variety. 😂 Ahaha.
True story: my meditation teacher, Sarah McLean of the McLean Institute studied and worked with Deepak Chopra before he got famous. And…AND…she’s doing a retreat with him in a couple weeks in California! When she was teaching us, she had all these stories about the things Chopra would say or do. It’s a bit surreal to say that I have a friend who’s friend is Deepak Chopra. I first learned of the sesame oil practice in one of the books we read for my meditation training by Chopra.
I’ve heard about the salt baths. My sister-in-law has asthma and the humid air irritates her lungs, so she goes to the local “salt cave” to recover. But we have salt baths around here, too.
And I feel like I’m walking in your footsteps: every day I’m learning something. Every day I grow and discover a new wonder. I love it. And I thought of you the other day. I was sitting with a friend, chatting and she said, “I want to meet someone.” I was listening, and being mindful about breathing and focusing on her words. Out of the blue (not really, right – it’s part of that connection), a “vision” came to me. It was nebulous, but I saw her with a man who had suspenders and they were walking along a grassy knoll, hand in hand. I couldn’t tell the man’s face. But it was someone who cared deeply for her. When I said that to her, she started crying. She said, of all the words and descriptors you used, you used “suspenders.” I had an intention about that. I love those. You could have said ANYTHING else and I wouldn’t have been as moved.
So, my friend, I’m getting more clear and more quiet about things and starting to get “visions.” It. Is. Incredible.
I love you, Sue! Hehe. And I love your journey! xo
Hehe… That is wonderful Cynthia.. And that is how simple it can be.. Just sitting, tuning into your own awareness and allowing that energy to flow, and trusting what you see internally and not stopping to think about it too much. Just give it voice to what your senses see and hear and allow the words just to flow..
If you over think it we can put our own interpretation on things and distraught the vision..
Which was why I would not let those I read for in congregations to fill me in any details.. I would say please just a yes or no and I will work it out.. I have seen too many who are fed information and who then spit it back out and the person doesn’t realise they have fed the medium..
We get bad press for such a lot . And there are many who abuse their gifts too which doesn’t help..
Yes the sesame oil my hubby would say smelt like stale cigarette smoke.. 🙂 My Husband would complain anytime he followed me in the bathroom after using it.. LOL.. So you’re lucky… 🙂 Hahaha..
Big hugs Cynthia.. And keep practicing .. Even if you don’t give the message.. Just link in.. And see what you see,feel and sense..
Its like a muscle you need to keep using it or you lose it.. ( I don’t use it as often these days, SO I am not as sharp or sensitive in my abilities as I once was, instead I use my intuition when I comment on peoples posts and have at times been able to sense deeper into their hearts, So I use my skills in other ways these days..
And hope in the future in my Diving deeper series, to bit by bit just make people think outside their boxes and come to see they have to be responsible to re-create their world and to dive deeper into themselves..
Like we have..
Love and Hugs dear, dear, friend..
Sue <3
Sue, your comments are always reminiscent of these beautiful stories that take me on a journey, and make me want to craft a beautiful response that is as worthy of this journey upon which you have taken us. They are incredible, and make me smile and think and want to do more, and be more. Every. Single. Time.
I am trying to meditate these days twice a day because my meditation teacher told me that by doing so, my spirituality and intuition would grow more quickly than if I just sat once per day. I mention this because that awareness that you speak of and the energy flow really seem to be increasing in my life. Lately, I’m starting to realize the profound power of the mental mind and really what we can do with we are in alignment with our values, our intuition, and the energy of the universe. It’s pretty remarkable. In fact, the word “remarkable” does this explanation absolutely no justice. Let me just say that it’s the journey of a lifetime. And I feel like it’s picking up speed. I do feel like I am on this incredible journey of discovery, and there is so much to do, so much to learn, so much sissy, so much to feel, so much to absorb. And I am filled with joy and gratitude as I marvel at it all. Oh, I meant to tell you that I watched the movie you recommended, “What the bleep.” My favorite parts were when they were talking about the power of the mind, and when they talked about how 4000 meditators converged upon Washington, DC and told the police that they would reduce the crime rate by 25%. The police scoffed and laughed that then, saying that the only time the crime rate goes down that much is when there is a heavy winter storm and no one can drive anywhere. And yet, those meditators did their thing, and brought about a 25% reduction in the crime rate. Now, the police department takes mindfulness much more seriously. It feels like I’m some level this world is starting to come around. I was in a class last evening when someone was talking about climate change and how things are starting to level off because of the changes that we humans are making. It also seems like with the power of mindfulness in meditation, and the cultivation of compassion and peace, we can perhaps change the world to a more awakened state. I am still profoundly affected by that other book that you recommended to me, the one by Zingdad. I can’t help but think that perhaps humanity is really moving into a state of more awakeness. To be sure, I’m under no illusions that it won’t take a while to affect a lot of change, but in the distant future, perhaps we will exist once again as the fabled story of Atlantis. Which I also learned more about because of you. So much you have shared with me, and so much I have learned. I am just so thrilled and I take your recommendations so seriously. So yes, between the movie, Zingdad’s book, and watching the Spirit science videos, I’m just rolling in bliss. So I am sending you big hugs, and wishes for an incredible week ahead, and I am filled with so much gratitude for all you share. We are all so fortunate that you have chosen to share your words, poems, stories, and wisdom with us. You are teaching so many people so much. I hope one day to walk in your footsteps.
I’m not really a morning person either, but these help me get going and I seem to be waking earlier in the last few months.
Brad – that’s great. Yes…it takes me awhile in the mornings, myself. I understand. But I’m glad that’s all working for you. 🙂
It’s a wonderful journey, and can take us through a series of highs and lows as we navigate all that is put in our path. But the true meaning of life is finding your inner self.. That which you are discovering is ever more powerful than any of us imagined.
I am pleased you watched the movie What the Bleep! Dr Joe Dispenza had a hand in making that Movie.. And I will be featuring some of his thoughts within my series of videos..
I am taking a little blogging break, ( Not that you would notice lol as I am still answering many comments I leave around, But I have closed comments on my recent post as you know me, my fingers run away with me..) I am wanting to complete a knitting project I started this week.. And I am itching to put paint onto canvas..
Once the Autumn sets in, I snuggle indoors to indoor projects.. And I am also still working more on ME.. ( I also have a post to write up for an invite on the E-book which I have taken part in on both of Barbara’s series, the books are at the bottom of my BLOG Page on the footer.. And they are a collection of our awakening experiences of blog land friends, So I need to put that together, but I have picked a date late in October so it will give me plenty of time.. )
While I am here also.. THANK YOU so much for the message about the Shaman.. You have no idea the accuracy of your description and the meaningfulness of what you instinctively trusted to tell me what your internal eye was seeing… ( that is how its done ) keep doing it… 🙂 And the Jeans also made perfect sense.. And when that day comes to sit with our tea and eye to eye, I will tell you more of a story of a Shaman.. A taster is within my poem.. Wrote in 2011..
https://suedreamwalker.wordpress.com/2011/01/12/the-shaman/
Sending SO Soooooooooo much love… and I can not thank you enough for that message..
Love 💖and Blessings dear dear Sister… 💖
Sue – finding your inner-self. This should be on every news channel, every headline, every quest – for it is a remarkable journey, and one that would lead to the highest self. Probably some world peace. Hehe.
Blogging breaks are good! I’m thinking about having one week a month here on the blog where I don’t blog and keep it “tech free” – at least for a weekend. I think it’s so important to give ourselves time that we need and I’m not always able to do that with work and being on the site here. But it is an intention I have to incorporate tech free days into every month. So, I understand about those breaks. They nourish the soul. 🙂
Normally I can’t say that I’m looking forward to the coming winter – I’m a “vata” dosha and the cold doesn’t agree with me – but I can say that days of snuggling, soups, candles, yummy spices, time spent with family, and a time to unwind is beckoning me. Husby and I have season ski passes at the nearby ski area. I can’t wait to wear warm scarves, thick sweaters and leg warmers. I just feel so snuggly. It’ll also be fun to tackle those projects we’ve been wanting to do – as you say. 🙂
The shaman…you know, when these “messages” come, it’s almost like everything stops and these images burn themselves onto the screen of my mind. I can’t do anything else but listen and watch. It doesn’t happen often, but when it does, it’s always an experience. I have a book that has some exercises to cultivate this. As soon as I finish working with my coach, I plan on reading it. I have an intention to really work on my intuition. I think that it will serve me well.
Sending you the biggest hugs. I hope you have an incredible week. I feel so much gratitude for your insights. I will take a look at your Shaman poem, as well. HUGS
Yes, I so hear you about ‘Shaman type messages’ Cynthia.. and that’s how it is.. And oh if we lived nearer, I have a bookshelf full of interesting how-to-link in and exercises… You will find your own way, and learn to trust the images you see, And I built up a kind of Morse code in picture images.. Such as a pair of baby booties meant a birth in the family.. They would give me colours, blue or pink.. but I wouldn’t ever tell them.. Though today scans often reveal what they want to know..
I would get symbols such as cymbals clashing like in an orchestra, meaning a clash of personalities, A horse would mean strength, a stallion depending on whether it was seen with the bit between its teeth or not, an obvious meaning.. and so on… So eventually these images would pop into my mind as I spoke uninterrupted and the words flowed backed up and often prompting me to go to what I was seeing..
I remember speaking to one lady in the church congregation environment as gave my demo from the platform… I saw a huge Parrot that was free and flying around her head in my minds eye.. This was so strong… I had been giving her a message from a gentleman who had passed, describing him as he showed me in my head.. So I had to mention the parrot, and say I felt it was with the man..
She whoooped for joy… The Parrot had been almost like a child and they had had it as a pet for many years.. It had died a year before her husband.. So this validated everything that they were together.. She was in more tears I think for knowing the parrot was there then her hubby lol.. 🙂 haha…
Just keep following your instincts and you will surprise yourself… <3
Much love dear Cynthia… <3
<3 <3 Hugs
Sweet Sue – if we lived nearer, I would arrange a weekly tea just to listen to your wisdom and your stories. I know that one day we will meet and I would love to see your library of books. I’m craving finding more about intuition and its cultivation. Though I have set an intention to work on all of that – and to work with what I see. Little by little. It’s a great muscle to learn to flex.
It’s remarkable how you learned to decipher this Morse code of images. The booties, cymbals, horses – I would think you’d have to be really in tune with things to understand. What a gift, my friend. What a gift!
Your story about the woman and the parrot. Wow. Just wow. All at once I want to hear more details while hoping that I will get there to that point someday. As I said before: what a gift – an incredible, incredible gift!
You also reminded me of my brother in law who has a parrot – I love that bird! Hehe. So many find him annoying, but I just love him. How cute that she was in tears about him. Hehe.
Thank you for your wisdom, yet again, sweet Sue. I value your words so dearly! xoxo